CrossFit Basinview – Deka Comp Open

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Warm-up (No Measure)

A. General

3 rounds @increasing intensity on each round

2 minutes Row or Bike

25’ Bear Crawl (There is no movement at all at the spine)

5/5 Dead bug (Hold every rep for 3 seconds)

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Glutes

B2. PNF pigeon stretch

3 repetitions/leg

– 5 seconds contraction pushing against the floor with your legs

– 5 seconds stretch moving your upper body toward the floor

C. Specific

With an empty barbell

5 Elbow rotations

5 Slow Pull under

5 Dip Clean

10 Jumping Back Squats


A: Clean and Jerk (5 x 3 + 1)

5 sets

1 Power Clean

2 Squat Clean

1 Jerk

@65-65-70-70-70% (NO TNG)

Athlete: In this second week of the weightlifting cycle, we focus on the leg drive for the Jerk. This is why we programmed 3 repetitions before doing the Jerk, so your legs are tired and you have to push harder with your legs against the ground to create bar acceleration.


B: Back Squat (7 x 5 @80%)

Goal: Complement the weightlifting main movement and increase leg strength in order to make your max rep increase.

Points of performance:

– Intention to create acceleration in the ascent

It has been proven that having the intention of moving up as fast as possible creates 10-15% more muscular fiber contraction. This also teaches your body to create speed in the ascent and could help you not to cave in the hole of your Snatch or your Clean.

– Make sure the weight on the bar is slightly heavier than last week.


C: Metcon (Time)

3 Rounds for time

800m Run

50 GHD Sit-ups

50 DB Step-up over @1×50/35lbs, 24/20’’
Goal: Improve your performance in longer workouts with moderate running distance

Points of performance:

– Run: Think about staying upright and drive your knees up.

– GHD: Braced core at the bottom.

– Step-ups: Use this time to breathe and make your heart rate decrease.


D: Metcon (No Measure)

Tall kneeling banded M

3 x 10

Hold every rep for 2 seconds